Practical Ways to Stop Worrying

How can we stop worrying? Our health certainly depends on it!

One of the biggest challenges to peace of mind today is the propensity for worrying and - no wonder.

With so much uncertainty and potential for disaster in the world, including natural and artificial catastrophes, it's astounding that we remain sane at all!

Unfortunately, worrying can debilitate and paralyze us by draining our mental and physical resources, often rendering us incapable of dealing with the situation at hand.

If it becomes a habit, worrying increases anxiety and stress and therefore keeps us from leading productive, enjoyable lives.

While some people believe that worrying can actually prevent bad situations from happening, the stress of the doubt and fear encountered in the act of worrying takes a huge toll on your health.

So how do we stop worrying? While we may not stop worrying entirely, we can take steps to alleviate it.

Here are some practical tips on how to stop worrying:

➢ Take a problem-solving approach (as opposed to a worrying approach). Worrying and problem-solving are two different things. Problem-solving entails assessing a situation as objectively as possible and then coming up with tangible solutions.

Worrying, on the other hand, rarely leads to a solution. Instead, it generally involves obsessing over the problem and doing nothing, which leads to greater anxiety and stress.

In other words, no matter how much time you spend dwelling on the worst that can happen, you are no further ahead in being able to deal with it should it actually happen.

➢ Differentiate between solvable and unsolvable problems (worries). If you begin to worry about a problem, ask yourself these questions:

Is this a present and real problem or a potential one?
If it is a potential one, how likely is it to happen?
If it is likely, what can I do to prepare?
Is it within my control?

Predictable and solvable problems and worries are those upon which you can take pre-emptive or immediate action.

For example, if you are worried about your bills, you can make sure you have enough money aside for emergencies. If you haven't, you can contact the bank and arrange flexible payments.

If you are worried about your health, make sure you are eating properly, getting enough rest, and exercising regularly. If you have a worrisome ailment, get it attended to as soon as possible. If needed, brainstorm possible solutions or preventive measures for solvable, probable problems.

Unsolvable problems, however, are those you can't control. If you worry over a future circumstance that may, or may not, take place, then there is nothing you can do about it in the present.

It would be unproductive to spend time ruminating over whether an earthquake, flood, war, or other catastrophe will take place. While it may happen, worrying about it will not help you in your everyday life. Focus on what you can control and let go of what you can't.

➢ Plan ahead. This relates to the above point. Take preventative measures to avoid unpleasant circumstances and situations. You won’t worry about debts if you take care of your finances on a daily basis.

If you take care of yourself physically, mentally, and emotionally, poor health will not be an ongoing worry.

If you worry about getting good grades and passing your exams, prepare adequately by studying enough and completing all assignments. Don't let something become a worry. Prepare yourself in every way possible.

➢ Understand that there are many things we have no control over. While it is important to be prepared, know that some circumstances are totally beyond our control. Acceptance of this fact can prevent much worry and heartache.

Chronic worriers often struggle with unpredictability and the unknown. They believe that worrying about everything that can go wrong will make life more predictable. On the contrary, their inability to tolerate doubt and uncertainty significantly increases their propensity for anxiety and worry.

They fail to realize that worrying about everything does not make life more predictable; it only keeps them from enjoying the present. To really learn to stop worrying, begin by letting go of your need for certainty and immediate answers.

➢ Challenge worrisome thinking cognitively. As you probably realize by now, worrisome thinking is unproductive and unnecessary. To challenge such thinking, ask yourself the following questions:

What is the evidence that supports this thought as being accurate?
What is the probability of it happening?
If it does happen, what can I do about it?
Is this thought helpful?
Does worrying about it help or hurt me?
Is there a more positive, productive way to look at this situation?

Notice and avoid distorted thinking that can fuel worry. For example:

Catastrophic thinking: Expecting the worst to happen; such as if the person you are meeting for lunch is late and you begin to worry that they had a terrible car accident and may be seriously injured or dead.

Over-generalization: Generalizing from a single negative experience and expecting it will always hold true; for example, breaking up with someone and thinking you will never have a relationship again.

Jumping to conclusions: Interpreting situations negatively without evidence; for example, someone looking at you questioningly and believing they hate you or are saying bad things about you.

All-or-nothing thinking: Looking at things as being either black or white with no middle ground; for example, thinking that if you don't do something perfectly, you are a total failure.

Labeling: Avoid labeling yourself as a total failure or loser based on past mistakes or perceived flaws.

➢ Practice Mindfulness or similar relaxation techniques. Since worry generally involves future events, mindfulness or meditation can help by bringing your attention to the present. Rather than changing or challenging your worrisome thoughts, mindfulness involves observing them and then letting them go. This also helps you pinpoint the thoughts and feelings that cause you to worry and spiral into a tailspin.

So, rather than ignoring, fighting, or trying to control your worrisome thoughts and feelings, simply observe them without reaction or judgment. Consequently, when you don't try to control them, your thoughts will slowly drift away and soon dissipate.

Only when you focus on your worries do they take on a life of their own and you lose perspective. Of course, it takes practice and continued application to become adept at practicing mindfulness; however, it's well worth the effort to overcome the habit of worrying.

Enjoy the article on 'The Benefits of Practicing Mindfulness' for further tips and strategies.

Ultimately, chronic worrying puts our mental and physical health in jeopardy. In order to prevent the detrimental effects of worrying, such as weakening of the immune system, stomach ulcers, irritable bowel, skin irritations, depression, and the like, make it a point to practice the various strategies that can help stop the worry habit.

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